Fiber – You’ve probably heard the word millions of times. Health experts continuously urge people to eat more fiber. Despite their recommendations, most adults still don’t usually get enough of it. An average adult needs about 25 grams of fiber a day. Adults currently only get about half of that amount each day. This can lead to many health problems. The following can help you see how important fiber is in your diet.
You Become Constipated
Everyone is different when it comes to bowel movements. Some people have one every day, while others have it only every two or three days. The problem is when someone goes from having daily bowel movements to only having one every few days – this is constipation.
Fiber helps you stay your regular. Since your body can’t digest fiber, it must clump to stool to get out of the body. This causes the stool to stay flexible making it easier to find its way out of the body.
Some people will suffer from hemorrhoids because of constipation. This is just another sign that they are not getting enough fiber in their diet.
To ensure you don’t have to deal with the uncomfortable and painful effects of constipation, eat a diet high in fiber every single day. In time, you will know whether you’re getting enough based on your bowel movements.
You Feel Hungry
Have you ever had a meal and then a few minutes later feel hungry? It’s likely because you didn’t eat enough fiber.
When you eat fiber, it swells up in your stomach. This takes up much more space than foods that do not contain it. This will keep you satiated for longer, since it takes longer to digest fiber.
You Increase Your Risk for Heart Disease
Heart disease is one of the leading causes of death in the United States. For many people, it’s because they don’t eat enough fiber.
Fiber helps you keep your cholesterol in check. Experts say that it’s because cholesterol sticks to fiber since it doesn’t break down in the body. When you have a bowel movement, the cholesterol leaves the body along with the fiber.
Since people who eat a lot of fiber are at lower risk for high cholesterol, their chances of heart disease are also decreased. What’s even better is that most people who get enough fiber also maintain a healthy weight. This further protects their heart.
Your Blood Sugar Levels Spike
Any sharp rises in sugar levels often result in a crash. That crash is what makes you feel so sluggish later in the day.
Foods high in carbohydrates are mostly to blame for sugar spikes. It’s important to stay away from them as much as possible.
Getting more fiber in your diet will help you stabilize your body’s sugar levels. This way you can feel alert and energized throughout the day.
What’s even more important to know is that fiber can not only help people suffering from diabetes, but it can prevent it as well. If your sugar levels remain constant, you’ll be less likely to end up with diabetes later in life.
How to Get More Fiber in Your Diet
It’s not too hard to get enough fiber in your diet. Raspberries have a lot of fiber with 8 grams in just one cup. You can add raspberries to yogurt, in a smoothie, or just eat them as they are because they are great for a sweet treat.
Oranges are another great fiber food. Not only that, they are loaded with vitamin C, which can keep you healthy. You can also add oranges to a salad, eat them alone, or squeeze yourself some fresh orange juice.
For all of the nut lovers out there, almonds can help you get the fiber you need. It also has magnesium, which is important in moving stool through your intestines. Almonds are great alone, in salads, or choose almond flour next time you’re baking.
One cup of beans has a whopping 15 grams of fiber for black ones. You can throw beans in just about anything or eat them right from a bowl. If you don’t like black, eat other types of beans because they all have a good amount of fiber in them.
Start making changes to your diet to ensure you get enough fiber. It’ll make you feel good AND protect your health.